Tip 1 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 2 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 3 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 4 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 5 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 6 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 7 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 8 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 9 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 10 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.